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Perfect pecans -

It’s no great secret that if you’re looking for a healthy and delicious snack, you could do a lot worse than a handful of unsalted nuts.

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Tasty and versatile - Pecans in particular pack a punch when it comes to health benefits. As well as being tasty and versatile, this little tree nut is packed full of nutrients.

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Nutrient dense - The first thing to say about this nut is that a little goes a long way. That is to say, you don’t have to eat many of them to reap the benefits.

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Nutrient dense -

In fact, a single ounce of pecans (around 19 halves) includes roughly three grams of fiber, three grams of protein, and 20 grams of (mostly) unsaturated fats.

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Immunological benefits -

Pecans are also great for your immune system. Firstly, they are an ideal source of phytonutrients, a plant-based compound with powerful antioxidant properties.

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Immunological benefits -

They are also an important source of zinc, a mineral that is crucial for immune cell development and function. Indeed, diets high in zinc are linked with a reduced risk of many diseases.

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High in flavonoids -

According to the USDA, pecans contain more flavonoids than any other tree nut. Research shows that a diet high in flavonoids helps prevent certain chronic diseases, such as diabetes.

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High in flavonoids -

Furthermore, there was a study in 2016 that showed there may be a link between a high-flavonoid diet and weight maintenance.

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Good for the heart -

Pecans are also great for heart health: they contain high levels of monounsaturated fatty acids, which in turn have been linked with improving cholesterol levels.

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Good for the heart -

Pecans provide us with plenty of beta carotene and vitamin E, too. Both of these mitigate the effects of chronic inflammation and therefore protect our cells from damage.

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Help us regulate blood sugar -

Pecans are very low in sugar, and they may even help to improve overall blood sugar levels by reducing the rate of absorption from the bloodstream into peripheral tissues.

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Help us regulate blood sugar -

This helps our bodies maintain energy levels and prevent harmful blood sugar spikes that only lead to crashes down the line.

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Good for our brains -

As mentioned earlier, pecans, along with other nuts, are high in vitamin E. This not only makes them good for our hearts, but also for our brains.

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Good for our brains -

Indeed, diets high in vitamin E have been shown to reduce the risk of developing Alzheimer’s disease and dementia by up to 25%.

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Important note -

It’s important to avoid vitamin E supplements, however, since studies have shown that in too high doses, these can actually have the opposite effect.

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Source of oleic acid -

They may be high in fat, but nuts can actually promote weight loss and maintenance. This is because they are a great source of oleic acid.

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Source of oleic acid -

Oleic acid is a ‘better for you fat’ that keeps you feeling full, while at the same time boosting heart health. A handful of pecans is a great snack to have with you on the go.

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Source of manganese and copper -

Pecans are a crucial source of manganese and copper, two minerals that benefit our health in a number of ways, including by helping to reduce the risk of heart disease.

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Source of manganese and copper -

Studies have also indicated that pecans show promise when it comes to preventing high blood pressure.

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Naturally sodium-free -

Last but not least, pecans make a great salt-free substitute for anyone trying to cut back on salty foods.

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Naturally sodium-free -

As we all well know, diets high in sodium have been linked to an increased risk of chronic diseases, and unsalted nuts, such as pecans, are naturally sodium-free.

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Recipe ideas - So, there you have the ‘why’ for incorporating pecans into your diet. Now for the ‘how.’ The first and perhaps most obvious choice is pecan pie.

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Pecan pie -

A classic dessert to be enjoyed by the whole family, pecan pie is a standalone sweet, or one that can be accompanied by a smooth maple cream.

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Coffee and pecan squares -

Sticking with the sweet pecan dishes for now, another great recipe is coffee and pecan squares.

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Coffee and pecan squares -

Baked in a tray and simple to make, coffee and pecan squares are made to be enjoyed with a cup of afternoon tea or coffee.

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Savory dishes -

While you may be more used to seeing pecans in desserts, they definitely have a place in savory dishes, too.

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Pecan pasta -

To put a twist on your tired old pasta recipe, for example, why not try tossing in some squash, spinach, and pecan halves?

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Pecan salad -

For a light lunch, why not enjoy a salad made with roasted beetroot, plum, and pecans?

Sources: (Good Housekeeping) (BBC Good Food)

See also: Decadent desserts that are healthier than you  think

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